Hello and welcome to The Combination. Our mission
is to help you discover your personal formula
for calm, blending modern coaching with timeless
wellness practices to create a life of intention
and peace. Let's begin this guided meditation
journey together. This meditation is the moment
for yourself to pause, to breathe, and simply
just be here. Now I want you to find a comfortable
position sitting with your back straight but
not stiff. Relax your shoulders and drop them
away from your ears. Place your hands on your
knees with your palms up to receive or your palms
down to ground yourself or just place them however
feels comfortable. And now gently close your
eyes. allowing yourself to fully arrive in this
space. Letting go of whatever has come before
this moment and releasing any thoughts about
what comes next. Right now, this is your moment
to just be present. This is your sacred space
where nothing else matters but this present moment.
Now let's start by focusing on your breath. Letting
go a little bit more with each breath out. relaxing
more and more. Feel the air as it enters through
your nose and exits through your mouth. Notice
as it flows in and out, filling the body. Feel
your chest rise and fall with each breath. As
you breathe, allow yourself to settle in more
and more into this moment. This powerful technique
will help you center and calm your mind Now let's
begin by taking a deep breath in through your
nose for a count of four one two three four Now
hold it for just a moment And gently exhale through
your mouth counting six five four, three, two,
one. Again, inhale, one, two, three, four. Hold
and exhale through your mouth, six, five, four,
three, two, one. As you continue, allow your
exhales to be a little bit longer than your inhales,
signaling to your body that it's time to relax.
It's time to be safe. Continuing with these slow,
intentional breaths, inhaling for a count of
four, holding for just a moment, and exhaling
for a count of six. As you continue to breathe
deeply, I want to remind you that the way you
feel in this moment, whether it's stress, anxiety,
or worry, it does not define you. It will pass.
Your thoughts and emotions are like waves in
the ocean. They're constantly shifting. They
rise and they fall, but they don't define what's
beneath. You are a steady boundless sea. And
these feelings are just ripples on the surface.
Let them come and go knowing that they are fleeting
and that they will pass. Now with this next breath,
I want you to go a little bit deeper. Relax the
muscles in your face. Let your shoulders drop
a little bit more. Release all the tension that
your body is holding. often stress and anxiety
are signs that our minds are wandering to the
past or the future dwelling on what has been
or worrying about what might be where every ounce
of our reality exists only in this present moment
let life happen as it comes and goes the past
is gone and the future is yet to unfold right
now The only thing that matters is your breath.
This moment, the space within, the space around
you. You are here and grounded in the present.
And the present is where your power lies. If
your mind begins to wander, gently guide it back
to your counting breath. Again, inhaling for
a count of four, holding. and exhaling for a
count of six. Notice how the air feels as it
enters through your nose, cool and rushing, and
how it feels as it leaves your body warm and
soothing. With each breath, feel yourself becoming
more and more anchored in the now. More connected
to this moment of peace and stillness Know that
you are safe There's no need to control anything
There is no need to hold on to anything Just
let it be You are held in the embrace of this
moment where nothing can harm you nothing can
disturb your peace This moment is yours to claim
This is a refuge from the noise and the chaos
of the outside world. Here in the sacred space
of the present, you are free. You are free from
the burdens of the past, free from the worries
of the future, free to just simply be. As you
continue to breathe, allow yourself to sink deeper
and deeper into this feeling of peace and safety.
allowing calm to wash over you like a gentle
wave, soothing every part of your being. With
each breath, feel yourself becoming more and
more at ease, more connected to the steady, unwavering
rhythm of your breath. In this moment, there
is nothing you need to do. There's nowhere you
need to be. All that matters is the breath in
this moment. This is your piece. Trust that you're
exactly where you need to be and that everything
is unfolding as it should. Simply allow yourself
to rest in the knowledge that you are enough.
Now take a deep breath in, filling your lungs
completely, counting one, two, three, four. and
hold it for just a moment and now with a long
slow exhale six five four three two one releasing
any tension just completely letting go feeling
the weight lifting off of your body Feel yourself
from a higher perspective like you're watching
your own body. You're watching your own mind
Feel the stress melting away as it exits through
your body leaving you lighter Freer and more
peace with each exhale As you come to the end
of this meditation know that you can return to
this feeling whenever you need to, knowing that
any feelings outside of this will pass, and that
you are stronger than any challenges that face
you. You are whole, you are loved, and you're
exactly where you're meant to be. Now when you're
ready, gently bring your awareness back to the
present moment. back to your body, wiggling your
fingers, wiggling your toes, feeling the sensation
of where you're sitting, and bring your breathing
back to a normal state. Feel free to enjoy this
moment just a little bit longer. When you're
ready, slowly open your eyes. Carrying the sense
of calm and grounding as you move throughout
the rest of your day. Knowing that you are safe,
you are supported, all is well within and without.
And choose inquiry, choose connection, choose
peace. Thank you for taking the time to slow
down and be present with us today.